1)6′ AMRAP
– 8 inchworm
– 3/3 TGU from press to lunge
– 30″ wall sit hold, arms overhead
2)Handstand hold, walk progression, strength
3 sets for quality
– around the box -1/1 round
– 30″ HS hold facing the wall
– 10 abwheel
3)OTM 10′
Odd: Back squat x 5
Even: kneeling double kettlebell press x 10
4)21-15-9 reps for time
– squat clean + wall ball
– burpee
– pull up
1)2 sets * 10 banded good morning * 6/6 alt. leg raise, arms in superman hold (facing down) * 5 inchworm * 5 BB deadlift + 5 BB press 2)10′ OTM odd: 3 deadlift @~ 70 % even: 8 bench press@2x DB 3)3x 5′ amrap/ 2′ rest btw sets * 8 burpee box jump overs…
A. Warm-up: Gymn. + 60s. Single-unders 10/10 Single-arm Russian swing 5 PVC pass throught + 5 PVC OHS 60s. Wall Sit hold x 2 sets B. EMOM 5’ 3 Muscle snatch + 2 Power snatch + 1 OHS @ 30/20kg BB C. For time: TC: 13’ 21 Power snatch @ 40/25kg 75 Double-unders…
1)Gymn + animals or something play 🙂 2)For time 21-15-9 reps * box jump overs * hang power snatch@ 25/40 kg 21-15-9 reps * wall ball * burpee target 21-15-9 * deadlift @50/70 kg * cal row 3)3 sets * 10/10 side plank rotation * 12/12 m heavy farmer carry@ KB
Wu: gymn+ wrist mobility A: 3 rds 12 cat camel 12 alt scorpio 12 alt ohs reverse lunges (close grip) 12 band pull B:10 tc Climbing snatch complex snatch pull+ power snatch+ hang snatch pull+ hang snatch+ ohs C: For time 2 rope climb (rx legless) 30 hang snatch 40/25 ( open 30/15 ) 15…
A. 2 Sets 20 Jumping Jacks 8 Scorpions 20″ Hollow Hold 8 Supermans B. 4 RDS AMRAP 5′ – 2′ Rest First 5′ 20 V-Ups 15 OHS 10 Walkout Push Ups Second 5′ 20 Hollow Rocks 14 Thrusters 10 Burpees /No Jump/ C. 3 RDS 20 Crunches 10 Reverse Crunches
A: Warm up 3 rounds not for time – 12 scapula push up – 30” hip thrust hold – 8/8 opposite arm-leg raise in tiger crawl position B: 14’ OTM Odd: 20 russian swing / ásványvíz Even: 12-15 goblet squat/ ásványvíz 2’ rest 14’ OTM Odd: 30” HS hold /wall Even: 15-20 butterfly sit…
